The no "BS" FAT LOSS thread!!!

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my next year's resolution is to get 8 hours of sleep at least 3 nights a week. it'll be hard so i wont commit to 7 days just yet

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More from Dan Gwartney

It is amazing to some that academic journals report on some aspect of diet, training, supplements or drugs that bodybuilders have been practicing for years. It's as though the thought of heaving, sweating monstrosities, prancing onstage like poodles at the Westminster AKC dog show, might discover a health benefit is so abominable, it has to be ignored. Perhaps it's because drug doping has been identified as a social stigma, tainting the value of any lessons learned in the sport of bodybuilding; perhaps it's because of the unsafe experimentation of the rogue scientists who have placed so many young men and women at risk. Regardless, from time to time, a nugget well known to bodybuilders receives more and more support from legitimate scientific research.

The Macronutrient Debate
Bodybuilders focus on two aspects of modifying body composition: Losing body fat and increasing skeletal muscle size and strength. For those bodybuilders who actively compete, holding onto the hard-earned muscle while stripping body fat down to minimal levels is one of the greatest challenges. Obviously, some use pharmaceutical techniques, which are highly effective, though illegal. Others see a more modest benefit through the use of dietary supplements. These drugs and supplements are merely aids to fat loss, as bodybuilders are as dependent on diet for the foundation of weight loss/fat loss as the Jenny Craig and Weight Watchers crowd.1

There is an ongoing debate regarding the macronutrient composition of a weight loss/fat loss diet.2,3 The term macronutrient refers to components of the diet present in multi-gram amounts, such as carbohydrates, fat and protein. For years, dieticians touted the low-fat/high-carb diets as the optimal way to lose weight and body fat most effectively. This stance has been challenged for decades, including by bodybuilders. This challenge has only recently become the focus of numerous academic studies, earning this attention as the publicity and marketing success of a select few programs have reached a critical mass. The most readily recognized antithesis to the low-fat/high-carb plans is the Atkins diet. The Atkins diet, and many others, rely upon severe carb restriction, instead using a high-protein based diet.2,4,5

In fact, neither diet has ultimately proven to be ideal. Traditional diets often lead to muscle loss as a major component of weight loss/fat loss. The Atkins-like diets are very effective when followed closely, but are difficult to stick with, as many will lapse into carbohydrate binges. Individuals have lost weight effectively with both diets, or other variations.1,2,5,6 Weight loss is not the ultimate goal for bodybuilders; it is fat loss. Recently, a study was published that investigated the loss of muscle (termed fat-free weight in the article) during weight loss.7 What was discovered was a lesson learned early by nearly every bodybuilder. Unless a quality protein is used in doses higher than the almighty USRDA, dieting will result in muscle loss.

Why is old news making headlines? Because this study was well designed, peer reviewed and published in a respected journal. The researchers evaluated the effects of two different diets on weight loss, body composition and the maintenance of blood sugar during fasting periods, publishing the results in two articles.7,8

Other studies have determined that increasing the ratio of protein in diets results in improved body composition and lower blood cholesterol and fat.9,10 However, this most recent study is one of the first to provide evidence supporting an explanation for these observations.

Amino Acids and BCAA
Dietary protein can be considered, in a general sense, simply as a source for amino acids. Amino acids are the building blocks of proteins. During digestion, the individual amino acids are released from the dietary proteins and travel to the liver, muscle and other tissue to be converted into structural proteins and enzymes.8,11,12 While this is the immediate fate of most dietary protein, it does not begin to describe other important processes involving the use of amino acids. To make this clear, dietary protein is digested, broken down into amino acids and then deposited in the muscle and other organs to create new muscle or other proteins such as enzymes and hormones.

However, this merely describes the fate of amino acids following a meal, when the body is fully fueled and is able to store the amino acids. When the body is fasting, or experiencing a starvation-like state, amino acids have a different role in maintaining normal function of the body (called homeostasis- translated as "stay the same"). The body is concerned with preserving the function of the brain first and foremost. In fact, to keep the brain functioning well, the body will cause the other tissues to sacrifice to support the brain, whether through maintaining blood pressure, electrolytes or sugar. The brain is fairly restricted in regard to how it obtains its energy, being forced to burn sugar, even when the rest of the body is starving. It is like having a spoiled child who will only eat candy, even if the rest of the family is wasting away from starvation, and the rest of the family has to sacrifice from their plate to buy the candy rather than feed themselves.

How does this relate to dietary protein? The muscles are functional tissue involved in force generation and locomotion. At least, that is how most people regard muscle. However, like adipocytes (fat cells), muscle also serves as a storage cell. When calories are plenty and amino acids are available, the muscle will store away amino acids, building muscle if there is enough stimulus from exercise or hormones. However, just as fat cells release fat during periods of starvation, so, too, does muscle release amino acids8,13- and not just any amino acids. Remember that of all the amino acids, there are some that are considered essential because they must come from the diet, including the three branched chain amino acids (BCAA). The BCAA are of particular relevance to the muscle as they form a large percentage of the functional muscle and include leucine, isoleucine and valine.

The researchers focused primarily on BCAA, as they have a pivotal role in homeostasis. BCAA can be released from muscle (meaning muscle breakdown) and used by the body to keep blood sugar levels normal during fasting. This involves enzymatically converting BCAA into two other amino acids, alanine and glutamine.8,14 These two, alanine and glutamine, then exit the muscle cell, traveling to the liver, where they are further converted into glucose (sugar).14 So, just like the starving family with the spoiled child, muscle wastes away to provide a source of glucose, to give the brain a steady supply of sugar.

What the Science Reveals
The studies revealed that when compared to a traditional diet comprised of 55 percent carbs, 15 percent protein and 30 percent fat, a higher protein diet of the same calories (basically a 40/30/30 Zone diet) had greater benefits.7,8 The subjects in this study were moderately obese women, but the effects can be expected to be the same for men and athletes.

While on the high-protein diet (again, basically the Zone diet popularized by Dr. Barry Sears), subjects lost slightly more weight than the traditional dieters. However, of the weight lost, a greater percentage came from fat, while lean body mass was better maintained. Further, even though both groups lowered their cholesterol, only the high-protein diet group saw a decrease in triglycerides (fats in the blood associated with atherosclerosis and heart disease). Lastly, the high-protein dieters also maintained blood sugar levels during fasting periods and avoided high surges of insulin with test meals (excess insulin is bad).

These results are interesting and support the observations made by bodybuilders for decades. However, further evidence was revealed in the study that should support the use of higher protein diets for those interested in building and preserving muscle. In the traditional dieters, who consumed only 15 percent of their calories as protein, providing only 12 grams of BCAA, higher levels of glutamine and alanine were present during fasting periods. Combined with the observation that blood sugar levels were lower during the same period in the traditional dieters, it leads one to the conclusion that the increase in glutamine and alanine came from muscle breakdown and could cause a net loss in skeletal muscle.7

The information provided by this study was valuable, not necessarily for its novelty, as many other studies have shown the benefits of increasing BCAA in the diet for maintaining lean mass during weight loss/fat loss, but for its excellent design and reporting.15-17 Bodybuilders are not dieters in the sense that most people experience. However, bodybuilders, more so than any other population, are uniquely sensitive to the need for an effective fat-loss diet that will not sacrifice hard-earned muscle.

This study demonstrated the benefits of a Zone-like diet over traditional high-carb/low-protein/low-fat diets in providing significant fat loss without causing a traumatic loss of lean mass. However, further research is necessary to determine the optimum macronutrient ratio for bodybuilders who wish to maintain or even build muscle while losing fat. Add in the effect and metabolic cost of exercise and it's obvious why this study cannot be considered as a "final word" on the matter.18-20 The researchers are to be congratulated for providing at least part of the explanation as to why higher protein diets maintain lean mass during weight loss. Hopefully, they will expand upon these findings and continue to provide answers to serve the quest of bodybuilders and fitness- conscious people.

References
1. Heshka S, Anderson JW, et al. Weight loss with self-help compared with a structured commercial program. JAMA 2003 Apr 9;289:1792-8.
2. Bravata DM, Sanders L, et al. Efficacy and safety of low-carbohydrate diets. JAMA 2003 Apr 9;289:1837-50.
3. Pirozzo S, Summerbell C, et al. Advice on low-fat diets for obesity. Cochrane Database Syst Rev 2002;(2):CD003640.
4. Volek JS, Westman EC. Very-low-carbohydrate weight-loss diets revisited. Cleve Clin J Med 2002 Nov;69(11):849,853,856-8.
5. Westman EC, Yancy WS, et al. Effect of 6-month adherence to a very low carbohydrate diet program. Am J Med 2002 Jul;113(1):30-6.
6. Parker B, Noakes M, et al. Effect of a high-protein, high-monounsaturated fat weight loss diet on glycemic control and lipid levels in type 2 diabetes. Diabetes Care 2002 Mar;25(3):425-30.
7. Layman DK, Boileau RA, et al. A reduced ratio of dietary carbohydrate to protein improves body composition and blood lipid profiles during weight loss in adult women. J Nutr 2003;133:411-7.
8. Layman DK, Shiue H, et al. Increased dietary protein modifies glucose and insulin homeostasis in adult women during weight loss. J Nutr 2003;133:405-10.
9. Wolfe BM, Giovannetti PM. Short-term effects of substituting protein for carbohydrate in diets of moderately hypercholesterolemic human subjects. Metabolism 1991;40:338-43.
10. Skov AR, Toubro S, et al. Randomized trial on protein vs carbohydrate in ad libitum fat reduced diet for the treatment of obesity. Int J Obes 1999;23:528-36.
11. Ahlborg G, Felig P, et al. Substrate turnover during prolonged exercise in man. J Clin Investig 1974;53:1080-90.
12. Harper AE, Miller RH, et al. Branched-chain amino acid metabolism. Annu Rev Nutr 1984;4:409-54.
13. Jungas RL, Halperin ML, et al. Quantitative analysis of amino acid oxidation and related gluconeogenesis in humans. Physiol Rev 1992;72:419-48.
14. Katz J, Tayek JA. Gluconeogenesis and the Cori cycle in 12-, 20- and 40-h-fasted humans. Am J Physiol 1998;38:E537-42.
15. Campbell WW, Trappe TA, et al. The recommended dietary allowance for protein may not be adequate for older people to maintain skeletal muscle. J Gerontol A Biol Sci Med Sci 2001 Jun;56(6):M373-80.
16. Mero A. Leucine supplementation and intensive training. Sports Med 1999 Jun;27(6):347-58.
17. Stein TP, Schulter MD, et al. Attenuation of the protein wasting associated with bed rest by branched-chain amino acids. Nutrition 1999 Sep;15(9):656-60.
18. Lamont LS, McCullough AJ, et al. Comparison of leucine kinetics in endurance-trained and sedentary humans. J Appl Physiol 1999 Jan;86(1):320-5.
19. Lamont LS, McCullough AJ, et al. Gender differences in leucine, but not lysine, kinetics. J Appl Physiol 2001 Jul;91(1):357-62.
20. Hu FB, Li TY, et al. Television watching and other sedentary behaviors in relation to risk of obesity and type 2 diabetes mellitus in women. JAMA 2003 Apr 9;289:1785-91.

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More from Gwartney

Pull Quote: While some fats are more prone to be taken up by fat (adipose) cells and stored as body fat, others are more likely to alter metabolism to favor fat-burning.

For many years doctors and nutritionists were steering people away from “dreaded” fat assuming that fat in the diet was directly converted into body flab. Because of this, there was a proliferation of low- or fat-free products taking over the supermarket aisles in the 80s and 90s. Fat-free salad dressing, light peanut butter and low-fat yogurt were among the many items that were supposed to be better for us because they got rid of the fat. And what happened with the mass consumption of these products? Obesity rates skyrocketed and reached epidemic proportions. Other than the fact that many reduced-fat items replaced the fat with sugar, one reason for this trend toward expanding midsections was the false assumption that all dietary fats were alike.
It now seems apparent that the body handles various fats differently. While some fats are more prone to be taken up by fat (adipose) cells and stored as body fat, others are more likely to alter metabolism to favor fat-burning.

Fish Oil
Any devoted reader of this publication will, by now, know that the fats in fish have a wide range of health benefits. Docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA), which are found in high amounts in fatty, cold-water fish such as salmon, sardines and mackerel, have been shown to protect the heart from disease by reducing inflammation, blood triglycerides and arterial plaque instability. Cancer, eye disease, Alzheimer’s and depression7,8 also appear to be on fish oil’s hit list. However, little fanfare has been paid to fish oil’s ability to alter metabolism and increase fat burning.
Many of the health benefits attributed to long-chain polyunsaturated fats such as DHA and EPA are a result of their ability to alter our gene functioning using various mechanisms. These include changing the makeup of cell membranes, changing the transcription of genes and impacting the levels of calcium found within our cells.9,10,11,1213,14,15 By altering our genes in a positive way, DHA and EPA are very effective at combating a vast array of serious conditions, one being that of excess body fat.16
One outcome of this regulation of gene expression is that DHA and EPA increase the rate of fatty acid oxidation (fat-burning) by increasing the activity of enzymes and receptors in the liver involved in fat breakdown and oxidation, while decreasing the activity of those associated with fat storage.17,18,1920,21 All of this improves both fatty acid and glucose metabolism.10,15,1820,23 In other words, they can reduce fat cell proliferation by limiting both the expansion (hypertrophy) and division (hyperplasia) of fat cells.24,25
Fish oil can also indirectly affect our fat stores by improving skeletal muscle sensitivity to insulin.10,22,23 Insulin resistance is a serious contributor to fat storage by causing an unusual increase in blood glucose levels. Eventually this glucose can be stored as fat in the fat cells.
Consuming three to four servings of fatty fish per week is what many health experts recommend in order to obtain enough DHA and EPA. However, taking a daily fish oil supplement may be the best way to reap all the rewards of this amazing fat source. Concerns over contaminants present in fish such as farmed salmon and the reality that the majority of us simply don’t eat enough fish in any given week, makes supplementation a viable option. ConsumerLab.com, which is an independent supplement testing organization, found that all the fish oil supplements they tested were free of contaminants, such as mercury and PCBs.

Oleic Acid
Oleic acid is a monounsaturated fat (mono meaning it contains one double bond) found in various vegetable oils that’s alternatively known as an omega-9 fatty acid. Like DHA and EPA found in fish, oleic acid appears to alter metabolism in favor of fat oxidation and away from fat storage.26,27,28 The opposite can be said for palmitic acid— a fully saturated fat present in fatty meat, butter, cream, full-fat dairy and baked goods— that it is more prone to being stored compared to unsaturated fatty acids.29,30
These characteristics were highlighted in a recent study published in the American Journal of Clinical Nutrition, which found that after 28 days, an increase in the intake of saturated palmitic acid decreased fat burning and daily energy expenditure in healthy subjects, whereas a decrease in the consumption of palmitic acid intake and a increase in oleic acid intake had the opposite effect, resulting in an improved body composition. The researchers concluded that increases in dietary palmitic acid may alter our gene expression in such a way that increases the risk of obesity along with insulin resistance, whereas oleic acid may do the reverse when consumed in reasonable amounts.26
Oleic acid’s ability to turn up the heat is particularly apparent following a bout of exercise.31,32,33 Exercise, especially high-intensity exercise, can change your metabolism from favoring fat storage to favoring fat burning for several hours afterward while the body takes part in recovery processes such as lowering heart rate and replacing used up energy stores.34 However, it appears that this outcome is much more likely to occur if, following exercise, you consume monounsaturated fat in the form of oleic acid as opposed to saturated fat in the form of palmitic acid. Therefore, when you are finished hitting the weights, give those French fries a break and instead opt for the baked potato drizzled with olive oil.
Oleic acid has also been found to have a faster oxidation rate than the other unsaturated fatty acid known as linoleic acid, which is an omega-6 fat is found in high amounts in soybean and corn oil.35 It should be noted that these oils are commonly used in restaurants, fast-food joints and many processed foods. Because of this, most Americans consume much more linoleic acid than oleic acid and omega-3 fatty acids. This isn’t ideal, as linoleic acid appears to be more likely to be retained in the body following a meal, due to its lower propensity for being used to generate energy.
Keep the important advantages of oleic acid in mind when you’re reading about the Mediterranean diet since this relatively high-fat diet is very high in oleic acid. This is because of the generous use of olive oil in populations who practice this way of eating. The fat-burning characteristics of oleic acid may shed more light on why the traditional Mediterranean diet is so healthy and why individuals from countries such as Greece and Italy who follow it tend to be slimmer than Americans.
What all this means is that you should consume a good chunk of your daily fat as monounsaturated fat (oleic acid) to help better manage your metabolism. Major dietary sources include olive oil, canola oil, peanut oil and the "high-oleic" safflower and sunflower oils. Oleic acid is also found in various amounts in avocados, nuts, cocoa butter and nut butters.

Coconut Oil
Lately, coconut oil has been flying off the shelves of health food stores. Once branded Public Enemy Number One by health practitioners, it appears that this oil is making a healthy comeback. One reason is the belief that it helps shed body fat.
Medium-chain triglycerides (MCTs), which make up over 50 percent of the fat in coconut oil in the form of lauric acid, are thought to be one tool in the battle of the bulge. MCTs, in contrast to long-chain triglycerides like palmitic acid, increase energy expenditure by being digested and absorbed much more quickly as a result of their unique six- to12-carbon length (long chain fats contain over 12 carbons). Their unique structure also alters the expression of genes involved in the uptake of fat into fat stores. As a result, MCTs are largely converted (oxidized) to energy in the liver and muscle instead of entering fat (adipose) tissue resulting in a negative energy balance.36,37,38,39,40 In addition, MCTs may bring about a greater feeling of satiety, leading to a reduction in calorie intake.39 Whether all this translates into fat loss and the prevention of weight gain as a result of coconut oil consumption and just how much oil would need to be part of the diet for this to occur, is yet to be determined as there’s no solid data studying coconut oil’s effect on fat metabolism.

Enova Oil
Enova (www.enovaoil.com) is a new cooking oil made from a mixture of soybean and canola oil. According to the makers of EnovaÔ, the difference between this cooking oil and others is that most oils used for cooking contain fat molecules, which are primarily triglycerides, while Enova has a higher concentration of diglycerides. The differences in chemical structure and shape may mean that the fat in this new oil is more likely to be oxidized instead of being stored.41 While it remains to be determined what real impact this oil may have on body fat regulation, one concern is that this oil is higher in polyunsaturated fat than other common cooking oils such as pure canola or olive oil. Polyunsaturated fats are less stable when exposed to heat than monounsaturated fats and can produce damaging free radicals when heated to a high temperature. Cell damage from free radicals can lead to cancer, age-related vision loss and other health problems. Olive and canola oils higher in monounsaturated fat are likely more heat stable and, therefore, might be a better option for cooking up that stir-fry.


A.C.E. Certified Personal/Group FitnessTrainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition

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